The Hollow Rock

A seemingly innocuous little exercise, the hollow rock is a staple of gymnastics conditioning and excruciatingly tough when performed correctly. The idea is to rock like a rocking chair with your arms extended overhead and your legs out straight. There’s a flat spot that creates a visible “clunk“ caused by weak contraction of the lower abs. Take the “clunk“ out. The smoothness of your rocking speaks to your lower ab strength. CrossFit® - Forging Elite Fitness® ()